Free online Kegel exercise timerKegel exercises.
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Kegel exercises.
Strength with control.
A free Kegel exercise timer for slow holds, quick contractions and — most importantly — complete pelvic floor relaxation.
All articles and answers→General
Neutral cues that work without relying on sex-specific anatomy.
Choose the highest level you can finish with normal breathing and a clear, complete release after every rep. Stop the set when the squeeze starts to fade.
StandardBalanced strength
General
READY0:05
Rep1/ 10
Press Space to start or pause
05seconds
gentle hold
gentle hold
05seconds
full release
full release
10quality
repetitions
repetitions
Clinical plans vary: many use 8–10 quality contractions, while NIDDK allows progression to 10–15. Full relaxation and an individual starting point matter more than volume.
Free, private and adjustable
How to use this online Kegel exercise timer
Choose the technique profile that matches your anatomy or recovery context, then set a comfortable hold, full rest and repetition count. The timer gives visual, sound and vibration cues; it cannot assess whether the muscles are contracting correctly.
- Works in the browser with no signup.
- Adjust hold, rest and repetitions.
- Progress stays on this device.
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Recent sessions
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The technique◎Selected program: GeneralLess effort.
Less effort.
Better awareness.
Keep breathing
Exhale softly as you begin. Your chest, belly and jaw should stay easy.
Close and lift
Imagine stopping wind and urine, then gently draw those muscles inward and upward. Keep your glutes and thighs soft.
Feel the full release
The pelvic floor should soften back to its resting position after every rep. If it does not, shorten the hold or add more rest.
Build graduallyStart supported.
Start supported.
Progress with control.
01Lying down→02Sitting→03Standing
Before you train
Strengthening is not always the answer.
Stop and seek advice from a pelvic health professional if you feel pelvic pain, pain during sex, difficulty urinating or emptying your bowels, pressure, or worsening symptoms. Your pelvic floor may need assessment or relaxation rather than more strengthening.
Good practice
- ✓Fully relax after every contraction
- ✓Keep breathing normally
- ✓Build duration gradually, up to 10 seconds
Avoid
- ×Training regularly while urinating
- ×Pushing down or straining
- ×Continuing through pain
Learn the technique
Guides for a safer practice
Choose the guide that matches your question before increasing the difficulty.
Medical answers
Useful articles for common questions
Source-linked guides that explain what a timer alone cannot decide.
Clear answers
Kegel timer questions
How long should I hold a Kegel?
A common starting point is a comfortable 3-second hold followed by complete relaxation. Progress only while breathing normally and keeping the contraction clear; an individual clinical plan takes priority.
Do men and women use the same timer?
The squeeze-and-release rhythm can be timed the same way, but anatomy cues and clinical reasons differ. Choose the profile that gives you the clearest, most relevant technique.
Is 5 seconds on and 3 seconds off an advanced standard?
No. It is a demanding custom rhythm, not a universal evidence-based level. Use it only when three seconds is enough for a full release and the final repetitions stay controlled.
Should I train through pelvic pain?
No. Stop and seek assessment if exercise causes pain, pressure, difficulty emptying the bladder or bowel, or worsening symptoms.